A big chest doesn't have to be impossible. It doesn't matter if you've always been the frailest little guy in the litter-you too can have a superman torso by building muscle mass. This article will show how you too can build chest muscles effectively with discipline and the right tools.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
If you are on your way to building muscle mass, your calorie ratio should be as follows: 50% carbohydrates, 30% protein and 20% fat. Keep in mind that a gram of fat is equivalent to nine calories while a gram of both protein and carbohydrates are equivalent to four calories.
So you got your nutritional strategy checked, now let's get on to another important aspect which is your chest workout program. Always start with a light warm up of around 10 minutes and a thorough stretching. This increases the body's over all temperature which makes your day's session more conducive for training. Observe how wide swimmers chests are, this is because they utilize this muscle often. Include swimming into your program.
Here is a program you can use to bulk up your chest: Begin with the bench press using 40 lbs (3 sets, 12 reps); dumbbell flyes using 10 lbs (3 sets, 12 reps); dumbbell pullovers using 20 lbs (3 sets, 12 reps). In a few weeks, you will be ready to add the following: incline bench press using 30 lbs (3 sets, 12 reps); and decline bench press using 20 lbs (3 sets, 12 reps). As you progress, monitor the development of your strength because you will soon be lifting higher weights, even if the reps are lowered.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles-this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven't seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
That's about it; focus on building muscle mass, have a balanced diet and do the right exercises in the correct form. It won't be long before you get that strong and muscular chest you've been working hard for. There's one last thing you will need to do, enjoy! Physical training really is one of the most gratifying experiences you can have-not only will you get a great physique; you will also gain a healthy and fulfilling life anybody would be lucky to have.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
If you are on your way to building muscle mass, your calorie ratio should be as follows: 50% carbohydrates, 30% protein and 20% fat. Keep in mind that a gram of fat is equivalent to nine calories while a gram of both protein and carbohydrates are equivalent to four calories.
So you got your nutritional strategy checked, now let's get on to another important aspect which is your chest workout program. Always start with a light warm up of around 10 minutes and a thorough stretching. This increases the body's over all temperature which makes your day's session more conducive for training. Observe how wide swimmers chests are, this is because they utilize this muscle often. Include swimming into your program.
Here is a program you can use to bulk up your chest: Begin with the bench press using 40 lbs (3 sets, 12 reps); dumbbell flyes using 10 lbs (3 sets, 12 reps); dumbbell pullovers using 20 lbs (3 sets, 12 reps). In a few weeks, you will be ready to add the following: incline bench press using 30 lbs (3 sets, 12 reps); and decline bench press using 20 lbs (3 sets, 12 reps). As you progress, monitor the development of your strength because you will soon be lifting higher weights, even if the reps are lowered.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles-this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven't seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
That's about it; focus on building muscle mass, have a balanced diet and do the right exercises in the correct form. It won't be long before you get that strong and muscular chest you've been working hard for. There's one last thing you will need to do, enjoy! Physical training really is one of the most gratifying experiences you can have-not only will you get a great physique; you will also gain a healthy and fulfilling life anybody would be lucky to have.
About the Author:
Emmanuel Palmer can teach you how to build chest muscles fast. Click on to get important information on Building Muscle Mass today.
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